Posted by Back pain can have a significant effect on a person’s daily activities and quality of life. Research shows that about 80 percent of people experience low back pain at least once in their life. Usually, it will improve within a few days to a few weeks and it will not become a chronic problem. Pain management specialist Tara-Lin Hollins discusses home remedies that can relieve back pain.
Here are 6 home remedies that can help you relieve your back pain:
1. Get moving
When we feel back pain, it’s usually tempting to lie in bed all day. However, in fact, this does not help much to relieve back pain. Instead of lying down all day, try to get moving. Doing light exercises such as sprinting can help relieve back pain. Try to keep moving and walking around as usual. Movement relieves pain and strengthens the muscles, helping to prevent future soreness.
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2. Use hot or cold compresses
If the pain is just starting, try using a cold compress. Cooling can help reduce swelling and inflammation. Cold compresses can also provide relief by numbing some of the painful nerves. Meanwhile, if the swelling or inflammation subsides but you still feel pain, try using a heating pad or taking a hot bath to relieve back pain. Using moist heat, such as taking a hot bath, or hot bath or applying moist heat may work better than dry heat. While heating an area can help make your back more supple, use a heating pad with caution as it could get too hot and burn your skin.
Additionally, Hollins warns against using it on children or older adults, or while sleeping.
3. Do yoga
Yoga can help relieve back pain. Try to find simple yoga routines to follow, such as going through videos or taking a yoga class. The reason, yoga poses will make relieve back pain. However, stop if it gets worse.
For starters try this pose:
- Start in a kneeling position.
- Move your knees to the edge of the mat and bring your toes together. Or we can bring both knees together if it’s more comfortable.
- Lower your forehead to the mat and reach your arms in front of you. If uncomfortable, move your arm back.
- Pull the tops of the shoulders down away from the ears. Hold for two to three deep breaths.
- Then, slowly return to a kneeling position.
4. Try certain back stretches and exercises
If yoga seems too strenuous, try stretching first thing in the morning or during your lunch break. For example, an easy, low-intensity stretching exercise is the Superman pose. This movement can help make the muscles feel more stable and strengthen the upper back and hips. If you think the source of your back pain is from sitting at a desk all day, some stretches such as neck rolls and shoulder blade circles can be done while sitting.
5. Find an escape from stress
Stress can cause muscles to tense up, including those in the back, shoulders, and neck. Coping with stress in healthy ways can relax muscles and reduce stress-induced back pain.
Here are techniques that can reduce the level of back pain due to stress.
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Deep breathing
When we are stressed, we tend to take shallow breaths. Try taking slow, deep breaths for a few minutes to relieve tension in your back.
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Meditation
Try sitting quietly and focusing on your breath for a few minutes. When you start thinking about something else, bring your mind back to your breath.
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Relaxation exercise
Tighten and then relax the muscles of the body. Start with your fingers. Clench your toes for a few seconds, then relax. Move to calves, thighs, and so on up, and finish on the face.
6. Change workspace
Slouching at your desk is one of the common triggers for back pain. When sitting all day, it’s important to have proper ergonomics and take breaks to move around, even if it’s just for a few minutes.
Try these tips to keep back pain out of the office:
- Make sure your head, shoulders, and hips are in a straight line.
- Keep the monitor at eye level so you don’t look up or down.
- Knees should be bent at a 90-degree angle with feet flat on the floor.
Most of the time, mild back pain can be managed with home remedies and lifestyle changes. But sometimes, it is a sign of another medical condition.
The following are signs to call a doctor immediately:
- Came on suddenly for no apparent reason. Severe or unbearable.
- Lasts more than a day or two and is not relieved by over-the-counter pain relievers.
- Accompanied by other symptoms such as fatigue or weight loss.
Back pain is the body’s way of telling you something is wrong. If the pain doesn’t get better with home remedies, don’t ignore it. Immediately contact a health care provider for help.
Anisa is a writer who focuses on career and lifestyle topics in an effort to motivate both job searchers and employers towards greater fulfillment in their professional lives.
Reach me at anisa@jobstore.com.